Top effective expander exercises for men and women. Exercises with an expander for women for the press, triceps, buttocks, back, arms, "eight", "skier" at home How to use a leg expander

Glad to see you again, dear readers! Hundreds or even thousands of articles have already been written on different options home workouts. And they are all different in some ways, and in some ways similar to each other.

The difference usually lies in the hardware used. Sometimes, in order to load all muscle groups, you have to use several types of sports equipment. For example, dumbbells, fitballs, weights and other exercise equipment. Surely, those involved have a question about whether there is a universal remedy with which you can pump all the muscles of your body. And I have a positive answer to it - a rubber expander.

Before I get into the basics of training with this tool, I want to show you just how versatile this product is. There is a wide variety of types of expanders.

To begin with, they can be classified into two types: spring and rubber. Already a further gradation includes such types as carpal, shoulder (thoracic), tubular (ring, figure eight and double figure eight, spider),.

Moreover, the spring expander does not include all subspecies, but only the carpal, shoulder and stick simulator. In addition, with the advent of modern materials such as latex, springs are becoming a relic of the past. In this regard, to the question - which expander is better rubber or spring? - you can answer that rubber, but with a small caveat. Leaders among wrist simulators nevertheless are .

One article is not enough to talk about all the types. Therefore, today we will consider rubber expanders in all details.

Why is a rubber expander so good?

If you decide to work out at home and are now looking for training equipment, then I would advise you to purchase a rubber expander. To be more precise, then take a closer look at, in fact, these two species are identical.

They are good because they contain a large set of elastic tubes with gradation in load. This makes it easy to choose the necessary load depending on the degree of your fitness. The expander is made with handles, which makes it easy to handle.

If you want something simpler, then take a look at rubber bands and loops. This is one of the most budget options, without any bells and whistles. By the way, loops can be used not only at home, but also in gym. By combining them with simulators or barbells, you can get from standard exercises unusual view loads.

Rubber expanders are also good because they have a different effect on muscles, unlike simulators. They allow you to keep the muscles in tension throughout the approach. This will lead to engagement more muscle fibres. Also, the use of rubber will allow you to arbitrarily choose the load vector.

The expander has no inertia. This, firstly, will exclude cheating. Secondly, it will protect you from injury. And thirdly, as I said, it will allow you to constantly keep your muscles in tension. All these qualities make it an attractive simulator not only for men, but for women.

You can buy an expander in almost any sports shop, for example in sportmaster. Big choice simulators are presented in the smartelastic online store. Another good set I took on Girbest.

How to train with an expander?

By turning on the fantasy, you can come up with a workout for almost any part of the body. But at the same time, you should follow a few simple rules.

Any training is, first of all, a load on the muscles, but the ligaments and joints are also actively involved in the work. Therefore, before training, you need to do a warm-up, which can consist of swing and rotational movements of the head, arms, torso and legs. Just don't do everything at the same time.
When exercising with the expander, hold it firmly to prevent it from slipping out of your hands.
Often, due to the nature of the exercise, you have to clamp the expander with your feet or attach it to something. In this case, make sure the fastening is secure.
When performing the exercise, the expander should always be taut, even in starting position.
The load must be chosen so that you can perform 10 to 15 repetitions with good technique.
When training with an expander, keep the movements smooth in each exercise and linger for a few seconds at the point of maximum muscle contraction.

As you can see the rules are quite elementary. I suggest you start exercising.

Exercises with an expander

The training complex may look similar to the standard one. . On each day, one large muscle group is loaded (legs, chest, back) and one or two small ones (biceps, triceps, shoulders, abs, forearms).

Leg exercises

Squats with loops or tape. If you are using loops, then stand with your feet on one part, and put the other around your neck. When using ribbons, you can simply hold the free ends in your hands in a taut state. Do 3-4 sets of 10-15 reps.

Lunges. In the case of training with an expander, it is much more convenient to first do one approach on one leg and then on the other. In this case, the expander should be clamped under the foot in front of the standing leg. Do 3-4 sets of 10-12 reps on each leg.

Calf raises. Stand with your toes on one part of the expander, and throw the other, as with squats, behind your neck. Do 3-4 sets of 12-15 reps.

Back exercises

Vertical pull. Analog . exercise loads latissimus dorsi back. Fasten the middle of the expander from above, preferably on the ceiling. Stand or sit down from below and take the risers in your hands. In the starting position, the arms should be raised up, and the expander should be stretched. Pull your arms down by contracting your lats. Do 3-4 sets of 10-12 reps.

. Fasten the middle of the expander to the feet. With a powerful movement, pull the handles to the stomach, while bringing the shoulder blades together. Do 3-4 sets of 10-12 reps.

Breeding hands back. . But also shoulder girdle receives a portion of the load. So with this exercise you will also pump rear deltas. Do 3-4 sets of 10-12 reps.

chest exercises

Expander press. It can be performed while standing, fixing the middle of the tape on a vertical plane at the level of the shoulder blades. You can also perform the exercise by simply holding the expander behind your back. Do 3-4 sets of 10-12 reps.

Reduction of one hand. Having fixed the expander at the level of the shoulder blades, take the free end in a straightened hand. Stand sideways to the attachment point. With a smooth movement, overcoming the force of elasticity of the expander, bring your hand to a position in front of you. Do 3-4 sets of 10-12 reps for each arm.

Hand exercises

. Secure the expander by pressing it with your feet to the floor. Pick up the free ends. Perform curls. The grip can be changed to pronated (palms down) or neutral (palms facing each other). Do 3-4 sets of 10-12 reps.

Standing triceps extension. The expander mount is the same. Hands from the elbow to the shoulder are directed upwards and pressed to the ears. With a smooth movement, extend both arms. Do 3-4 sets of 10-12 reps.

Delta exercises

Leading the arms to the sides. Having fixed the expander under your feet, move your arms to the sides, as in the photo. 3-4 sets of 10-15 repetitions will be enough.

Raise your arms in front of you. Exercise for the front delta. Do not raise your shoulders during the movement. Do 2-3 sets of 10-15 reps.

Press exercise

Body twists. The exercise works well on the oblique abdominal muscles. Having fixed the expander at the level of the shoulder blades and turning sideways to it, take the free ends in your hands. Perform turns, overcoming the resistance of the tape. Perform 2-3 sets of 15-20 rotations.

These exercises are enough to make a complete set of exercises. Well, all the cards are in your hands! But don't forget to watch the workout videos.
I say goodbye to you on this. Subscribe to updates. Ask your questions and repost on social networks.

In contact with

The expander develops the muscles of the arms well, especially the shoulder joint, as well as the trunk. Exercises can be done to warm up or exercise in the morning. Expanders that are manufactured at the factory consist of many parts. Namely, from springs, but rubber bands attached to two handles can be used. You can also increase the load each time, the kit includes additional springs.

When you are exercising with an expander, you should not forget what you need gradually increase the load. First you need to leave one spring and do 1-2 sets of exercises. Only after you can easily complete the number of repetitions in the exercise, you can increase the number of springs or sets.

When you wake up to do the exercise, you need to make sure that you constantly come to the starting position smoothly, with little resistance, you do not need to relax the muscles. Each exercise should be performed 7-12 times.

1. Feet should be placed shoulder-width apart, and hands with an expander should be raised in front of you so that the palms are turned inward. Then spread straight arms to the sides and inhale, then return to the original position and exhale. When you do this exercise, try not to lean back too much and try to look ahead of you all the time.

torso

4. In this exercise, you will need to put your feet shoulder-width apart, take the handle with a grip from below with your right hand, and place your right foot at the other end. You do not need to deflect the torso, you need to bend your right arm at the elbow until it touches the shoulder expander and take a breath. And then, unbending the arm in the elbow joint, return to its original position and exhale.

Raising hands behind the back

5. Again we get up to the original position. But now we must move the expander behind the back so that the arms are bent and the palms are looking out. Then straighten your arms to the side and inhale. Then, bend your arms and return to the original position and exhale. This exercise is done with several additional springs.

Pulling the arm away from the shoulder to train the triceps

6. Now the expander should be picked up and transferred behind the back so that the right arm is bent at the shoulder, and the left straight line is pressed to the thigh. Then straighten your right arm up to straightness and inhale. Returning to the original position, you need to exhale. Repeat this exercise with both hands.

Arm extension

7. In this exercise you should take the expander with your palms inward. Raise the left hand to the side, and press the right, bent to the chest. Then you do not need to bend the left arm, straighten the right arm to the side to the maximum extension and inhale. In the next step, bend your right arm and return to the original position and exhale. The exercise should be done with each hand.

Squats

8. And the last exercise should be done with several expanders, with the addition of several springs to each. We put our feet shoulder-width apart. We pass both feet into the handles of the expanders and sit on the floor. Take other pens in your hands, bottom grip and pull them towards your shoulders. This exercise should be performed without bending the torso. As you stand up, inhale, and when you bend your legs, exhale.

Exercises with an expander for all muscle groups - Video

Dumbbell exercises for men and women Tendon exercises Zass (Iron Samson)
CrossFit at home

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

In the process of playing sports, not only health is strengthened, but muscles develop, strength and power of the hands increase. To do this, various simulators are used. carpal expander refers to the main devices that strengthen the muscles, allow you to properly pump up the muscles. In terms of its importance, this projectile is not inferior to a barbell, dumbbells, but at the same time it has a very modest appearance and sizes.

What is a carpal expander

The strength of a person's hands depends on the grip. If he is weak, then working with heavy weight will be problematic. For increase power ability hands directed daily workout with expander. However, it is very important to use it correctly. The thing is that with incorrect or irregular exercises, the hand and fingers will remain weak, which will not allow any power projectile to be held in static position. All the muscles of the forearm will receive the wrong, as a result - insufficient load.

The carpal expander is a simulator with which you can increase the strength of the hand, strengthen the fingers. The device is produced in several versions: rubber ring, spring, adjustable, gyroscopic. Some types have different hardness. It is called a wrist projectile because in the process of training, the overall grip strength develops. An important advantage over other simulators of a similar direction is the ability to train anywhere, choose a convenient time.

Benefit

The device has many positive aspects. The most important are:

Strengthening the grip. During the training, the muscles of the hand and fingers, the tendons of the wrist are well worked out.
Correction of muscle relief, body fat.
Improvement of blood circulation. This is due to the fact that working with an expander is very similar to the work of a brush when taking blood. Such manipulations improve the condition of the skin and nails on the hands.

For preventive purposes, classes with an expander are useful. Lessons are recommended:

With sprains and injuries. Developed muscles give the right load on the muscles, relieve pain and other sensations during training.
With stress, neurosis. When compressed, there is an effect on the nerve endings and points, which leads to stress relief, relaxation. In contact with the palm, the expander relaxes the entire body, which is useful for nervous system and brain.
During the prevention of arthrosis and arthritis. A measured load on the joints increases their activity, blood circulation in the hands.

The trainer does a great job with other tasks. The hand expander is useful:

If muscle activity is restored after prolonged stagnation. Constant exercises immediately with a fist, then with an expander develop muscles atrophied after gypsum.
With the development or restoration of joint mobility.
While strengthening the cardiovascular system.
With the development fine motor skills hands

osteochondrosis;
pain in the shoulders, arms, cervical region spine;
intervertebral hernia of the spine;
posture disorders, scoliosis;
sharp and chronic pain in the back, lower back, joints;
coxarthrosis;
rheumatoid arthritis;
gout;
problems with knee, hip, elbow and shoulder joints;
osteoporosis.

The list of indications for the use of a carpal expander is wide. It is useful to perform exercises for such problems as:

early postoperative period on the spine or joints;
fractures of tubular bones up to the moment of their fusion;
traumatic rupture of muscles and tendons;
oncological diseases of the joints and spine;
regular dizziness, headaches.
acute pre-stroke or pre-infarction conditions;
open and closed hemorrhages.

What muscles does the carpal expander develop

It is a mistake to assume that when working with an expander, only the muscles are trained and the joints of the fingers are strengthened. If you regularly compress the simulator, correctly distribute the load, then the muscles of the forearm, biceps, triceps are worked out and used. The lack of constant training will lead to the fact that instead of a pumped-up body, a beginner will get bruises, sprains or a hernia. Classes with an expander contribute to the development of:

muscles of the shoulder part of the body;
finger flexors;
joints and muscles of the wrists;
hand muscles.

Kinds

Exist different types expanders. All of them have differences in material, shape and type of load on the muscles. In the form of expanders, tape, tubular, spring are produced. The effectiveness of classes depends on what the simulator is made of. On sale there are shells made of elastic or elastic materials. Greater rigidity have simulators of such types as:

carpal;
butterfly;
chest;
tourniquet;
skier.

The load on muscle groups depends on the type of projectile. By way of influencing muscle mass expanders are:

Carpal - training takes place by squeezing and unclenching the device.
Shoulder - the work is based on stretching metal or rubber bands stretched between the handles, which can adjust the resistance force.
Thoracic - train the chest, shaped like shoulder shells.
Foot - in shape they resemble a skipping rope, strengthen the musculoskeletal system.

The expander for the hand is represented by several types. The most common are:

Carpal rubber expander. Made in the form of a ring. Suitable for early stages workouts. Durable, cheap, but there is no way to adjust the stiffness.
Carpal spring expander. Feature in the increased level of rigidity, which makes training more effective.

Models of gyroscopic and adjustable simulators are considered more advanced. Their features are as follows:

Gyroscopic. When exercising, you do not need to compress the simulator. The hand is held in a certain position, the projectile tilts the hand in different directions due to the energy of the gyroscope built into the device. The stronger the rotational movements, the greater the load.
The expander for fingers is adjustable. The device is able to smoothly increase the load up to 170 kg. They are considered better models, analogues of conventional rubber ones.

Contraindications

In addition to the positive aspects, there are potential dangers that can cause serious harm to the body. All this is due to non-compliance with the load and ignoring the rules for working with the projectile. As a result, it is possible:

Problems with veins and joints. There are non-compliance with the regimen of classes, uneven load.
Getting injured. Occurs due to incorrect load distribution. It is necessary to concentrate on the work of the muscles, it is important to learn to feel them.
Long workouts lead to pain and numbness of the muscles.

Strength training is considered a serious workout. It is necessary to take into account under what diseases it is impossible to conduct classes with an expander:

tendency to rupture of capillaries and blood vessels;
diabetes mellitus at any stage;
pressure;
recent heart disease;
infectious dermatological diseases;
open wounds on the skin;
diagnosed oncology.

How to use an expander

For every athlete, beginner or professional, the expander is an indispensable tool that guarantees an iron grip and Strong arms. To achieve maximum results, you need to exercise regularly. You can’t give yourself a rest, especially since you can always find 15 minutes for classes. A feature of the simulator is the ability to exercise anywhere. This mode will keep the whole body in good shape. To develop muscles faster, you need to exercise several times a day for 15-20 minutes.

Proper occupation consists of two approaches. The first consists of a light warm-up, the second - performing compressions several times until exhaustion. At first, the load should be moderate. This is especially true for women who are just starting out in sports. Overzealousness will lead to muscle pain. Working 5 times a week 1-2 times for a month will give a noticeable effect, after one and a half you can count on the desired result.

There are several principles for working with a carpal expander. Main:

Gradual and measured load. It all depends on the level physical training involved.
Preliminary warm-up on a less rigid projectile.
Maximum effect achieved on a simulator with greater rigidity.
The number of repetitions is from 5 to 15.
After long workout to restore strength, you need to give a break from 3 to 5 days.

Training rules must be followed. When doing exercises, you must:

Squeeze the projectile up to 100 times until it stops, but not more than 1.5 minutes. Next - rest for 3-4 minutes.
Hold your hand in a compressed position for at least 90 seconds.
Squeeze and hold until the fingers themselves straighten.
When working with the ring, it is important to squeeze each finger separately.

Exercises

Classes with an expander for hands are performed using different techniques. The compression exercise followed by rest is done without interruption, for sequential compression of the projectile. At what speed to compress - it does not matter, the main thing is to do it all the way. The wrist, fingers and forearm muscles are involved. Technique:

Take a comfortable posture.
On a deep breath, squeeze the simulator.
Perform 90-100 squeezes within 90 seconds. With the correct distribution of the load, the last movements will be worked out with difficulty.
Break - 5-6 minutes.
The number of approaches is 3-7.

The compression exercise followed by fixation is different in that, after compressing with short rhythmic pressures, the hand does not relax, but is immersed in static tension. Shoulder and wrist areas work. Order of execution:

The expander is fixed with fingers.
Do 100 contractions while inhaling and exhaling in one and a half minutes.
Squeeze the projectile strongly, linger in this position for 1-2 minutes.
Break - 5-7 minutes.
The number of approaches is 3-7.

Fixation followed by compression first loads the joints, then the muscles. Everything is done translational movements. The muscles of the shoulder and hand work. Technique:

Can be done in any position: standing, sitting, lying down.
On a deep breath, squeeze the expander strongly until the fingers straighten involuntarily.
Next, perform quick compression-unclenching while straining the muscles.
Duration of execution - 2 minutes, gradually increasing the time.
Break - 5-6 minutes.
The number of approaches is 3-7.

How to choose

Depending on what goal is pursued before buying an expander, the type of projectile is selected. You need to pay attention to:

Convenience and safety. You need to take it in your hand, do a couple of exercises.
Rigidity. The main indicator is the level of physical fitness.
Work with certain muscle groups.
Manufacturing material. For beginners, shells made of more elastic materials are more suitable.

Price

There are different types of carpal expanders on sale. Depending on the manufacturer, the cost of simulators in Moscow and St. Petersburg varies from 125 to 2000 rubles:

Cheaper models have a cost of up to 300 rubles. There are both spring and ring shells:

The sale is carried out in any convenient way. The projectile can be bought in a specialized or online store. Often there are discounts, sales are held. In this case, the purchase will not be very expensive. When making an online purchase, reliability and quality assurance are high. Delivery is carried out by mail, courier, self-delivery is possible.

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Discuss

Carpal expander: benefits and exercises

For the exercises below, both rubber bands and regular expanders with handles are suitable - choose what is more convenient for you.

Some of the exercises below should be done with short bands. If you don't have any, just skip these exercises. I tried to do them with long ribbons, but it's very inconvenient, almost impossible.

As for the resistance of the tapes, choose the load according to your capabilities. Focus on three sets of 10-15 repetitions of each exercise. For the training to be effective, the last repetitions must be given with difficulty.

Upper body exercises

Arm raises for biceps

Step on the expander with both feet.
Take the loops in your hands.
Stretch the expander by bending your elbows.

Triceps exercise

Step on the expander with both feet closer to the heels.
Stretch the expander behind your back and extend your arms above your head.
Bend your arms at the elbows, stretching the expander.

Push-ups with resistance

Pass the expander behind your back, take the ends in both hands and stand in the lying position.
Pressing the ends of the expander to the floor, perform regular push-ups.

Bent-over arms

Hand layout

Step on the expander in the middle, grasp the loops or handles with both hands.
Stand with your feet shoulder-width apart, slightly tilt your body forward with a straight back.
Spread your arms to the sides, stretching the expander.
Lower your arms and repeat.

Abduction of one hand

Arm abduction

Hook the expander on the horizontal bar post or door handle.
Extend your right hand in front of you and grasp the expander. The angle between the shoulder and chest should be 90 degrees.
Take your hand to the right so that it is on the same level with your chest, do not bring it further behind your back.
Bring your hand back and repeat.
Do the exercise on your left hand.

The thrust of the expander in the slope

Stand on the expander with both feet, grab the loops or handles.
Bend your knees slightly and tilt your body, keeping your back straight.
Bend your elbows and take them back.
Try to pull the expander with your back muscles, not your arms.

Hand spread lying on the stomach

Lie on your stomach.
Put the expander under the stomach, and take the loops or handles in both hands.
Stretch the expander with your hands, lifting the body.
For the best effect, linger in the upper position for a few seconds.
Return to starting position and repeat.

Putting hands behind the back

Stand in the middle of the expander, grab the loops or handles, keep your legs together.
Take straight arms behind your back.
Return your arms to the starting position and repeat.

Standing Chest Press

Hook the expander at the level of the lower back or higher.
Turn your back to him and grasp the loop or handle.
Make a small lunge forward, pulling the expander.
Raise your arm with your elbow bent to chest level (no higher!).
Extend your arm in front of you, pulling the expander.
Return your arm to the bent position.
Repeat the exercise.

Bench Press

Pass the expander under the bench, lie down on it and take the loops or handles of the expander in both hands.
Starting position: arms bent at the elbows, the angle at the elbow is 90 degrees.
Straighten your arms in front of you, do not unbend your elbow to the end.
Return to starting position.

Core Strengthening Exercises

Alternate leg raise

Alternate leg raises

Lie on the floor, grab the expander in the middle, place your legs in loops.
Raise the body so that the lower back remains pressed to the floor.
Overcoming the resistance of the elastic, alternately raise your knees.

"Woodcutter"

Put your feet slightly wider than your shoulders, step on one end of the expander with your left foot, take the other end with both hands.
Bend over to the leg under which the expander is located, keep your back straight.
As you straighten up, pull the expander diagonally to the right and up until your hands are over your right shoulder, above your head.
Return to the slope to the left leg and repeat the exercise.
Repeat on the other side.

Side bar with resistance

side plank with resistance

Hook the expander on the feet, twist the two ends and take loops or handles in both hands.
Get into a plank position.
Raise one arm and, while stretching the expander, make an exit to the side bar.
Return to starting position and repeat on the other side.

Exercises for the legs and buttocks

Band Squats

Step on the elastic and place your feet shoulder-width apart.
Pick up the expander loops. To make it more comfortable to hold, slide the expander behind your shoulders and hold it in bent arms like putting it on your shoulder.
Do a squat. The back is straight, the pelvis is retracted, the knees are slightly turned outward.
Straighten up, stretching the expander.
Repeat the exercise.

Lying knee bend

Hook the expander on the rack close to the floor.
Insert your ankle into the loop and lie on your stomach.
Bend your leg at the knee, pulling the expander.
Straighten your leg and repeat.

Leg extension lying on the side

FitForceFX/youtube.com

For this exercise, you will need a short expander.

Connect the legs under the knees with an expander.
Lie on your side.
Spread your knees, overcoming the resistance of the expander.
Bring your legs together and repeat.

Rubber band steps

FitForceFX/youtube.com

Put a short expander on your legs at the ankles or tie them with a long one.
Take steps to the side, stretching the expander.
Do the exercise on the other side.

The first thing that Internet search engines still give out for the query "expander" is an old-fashioned spring piece of iron from the arsenal of the foremost workers of the TRP of the USSR, which was gathering dust on the same balcony as the cast-iron weights. Progress has stepped far forward, there are a great many varieties of this “for all time” simulator these days. Today we will focus on rubber shock absorber with handles.

“Actually, that old-school progenitor of expanders worked perfectly,” says Ekaterina Soboleva, fitness director sports club Zupre. - It's just that most of the time it was used incorrectly, they tried to build muscle. It is a mistake to wait for pure muscle growth and from a modern shock absorber. It will help to draw the muscles, make them more resilient. Pull the rubber after strength exercises- a good end to the workout, but you will never be able to grow biceps by 45 cm due to the expander alone.

The advantage of a modern expander is its compactness. “You can put a shock absorber in your pocket and go on vacation with it without dragging a row of dumbbells from 1 to 10 kg behind you to do lunges, squats, exercises for hands, wrists, etc.,” comments Ekaterina Soboleva. — Mobility and versatility are its main advantages. With only one rubber, you can work out the entire body, varying the load for any level of training. The expander is great for both isolating (single-joint) exercises and functional ones. In today's workout, we'll be mixing both."

Expander exercises: general rules

1. Perform all exercises for 15 repetitions, swings - for 20-25 (they are simple and not energy-intensive). If you are a complete beginner, start with one approach. Track the degree of fatigue: if on next workout feel good, increase the number of approaches to two, if the muscles hurt, repeat the session unchanged.

2. Be sure to warm up before training, never exercise "cold". At the end - a basic stretch as a hitch, so that the pulse drops calmly, the muscles stretch. “We definitely need a transition from active exercise to the rest phase,” comments Ekaterina Soboleva. - for sudden shifts motor activity the body can react ambiguously, so you need to enter and exit the workout smoothly.”

3. Make sure that the rubber is always in tension, if it sags, you are not working. “If possible, perform leg exercises with a harder expander - it will be more effective,” says Ekaterina Soboleva.

Exercises with an expander: a complex for beginners

Leg exercises

Squats

Legs in a split - one foot one step behind the other. Lock the expander under the front leg, handles in the hands at shoulder level. Slowly bend both knees, keeping your hands on your shoulders. The knee of the supporting leg does not go beyond the line of the foot, the thigh is parallel to the floor, the lower back is slightly bent. Control the position of the hands, the standing leg behind is bent at the knee, try to keep the body straight, do not lean forward. Return to starting position. Perform 15 lunges and repeat for the other leg.

Mahi

Sit on the floor, shock absorber in your hands. Wrap your feet around them and take a handle in each hand, elbows slightly bent, palms facing each other. The knees are also slightly bent, resting on the heels. The back is straight, keep the natural curve in the lower back. Bend your elbows so that they slide along the body and pull the shock absorber knobs to the lower ribs. Return to starting position and repeat. Do not straighten your knees completely: it is easier to keep the body in correct position. Just twist the shock absorber around the feet, and not just throw it over them: this way it will not come off, it will be securely fixed and will not fall off.

Standing row, elbows to the side

For this exercise, the shock absorber must be attached to the external block. We used Swedish wall. At home, it can be replaced, for example, with a massive table or cabinet. You can perform the exercise kneeling from the same point for the hands, the main thing is that alignment is observed.

Fix the shock absorber on the wall at the level of the elbow joint. Step back with your arms extended forward to the distance of a slight stretch of the rubber. One foot one step ahead of the other, shoulders and body slightly forward, chest straightened. As you exhale, pull the expander handles to your chest, spreading your elbows to the sides and connecting the shoulder blades. On an inhale, slowly return to the starting position. The upper shoulder girdle and the “top” of the back work.

chest exercises

One arm forward press

Grasp the middle of the expander, bend your arm behind your back. Both of his pens are in the second working hand. The elbow is parallel to the floor and is at the level of the shoulder joint. Task: straighten the arm and bring it straight to the sternum. The final point is at the level of the middle chest. Return to starting position and repeat. An added bonus of this exercise is that the shock absorber helps test your mobility. shoulder joint: How easy is it for you to clasp your hands behind your back? In this case, the rubber will stretch your arm, thereby increasing your flexibility.

Triceps curl from behind the head

Take a shock absorber handle in each hand and stand with your right foot pressing its center to the floor. Take the left back and put it on the toe. Press your elbows to the body, point your palms forward. Bending your elbows, pull your hands to your shoulders. Return to starting position and repeat. If the load is not enough, stand on the shock absorber with both feet. Still not enough? Set your feet wider.

One arm press up

Center the rubber by looping it around your right foot, both handles in right hand, left hand on the belt. Legs shoulder width apart. From the starting position - leaning down and lowering the arm along the body for additional dynamics of the exercise - pull the rubber, leaning to the left until the maximum stretch. In this exercise, the muscle is worked out at the moment when it is most stretched and tense. Perform 15 tilts in one direction. Change tires. Repeat on the other side.

“Many are afraid of tilts, because they increase the oblique muscles in volume, due to which the waist does not become an aspen, but only grows,” says Ekaterina Soboleva. - If you do this exercise with dumbbells, then it will be so. The shock absorber works differently: the force vector is directed in a completely different direction, to the top point. Therefore, it is possible to influence the waist with rubber, it is not necessary to do this with a heavy dumbbell.

Exercises with an expander: safety precautions

1. Before starting each workout, carefully check the rubber, slightly stretching it, for hooks, cuts, microcracks and tears. Found at least one sign of violation of the integrity of the shock absorber - throw it away to avoid injury. “One non-obvious hole - and at the most inopportune moment the simulator can fly off, burst and injure,” warns Ekaterina Soboleva. - To avoid this, you need to carefully check the rubber before classes. Our club uses about 20-30 expanders per month, and this does not depend on the quality of the simulator itself.

This is how a working and damaged shock absorbers look in tension. If yours looks like the one above, throw it away immediately.

2. Make sure the expander is securely fastened and will not break when pulled. “A more reliable way to fix the simulator is the so-called exotic, twisting with a ring so that the tails hang less,” says Ekaterina Soboleva. - When winding, it is very important to center the rubber, especially if you are doing symmetrical exercises - so that the same tension is felt in the starting position. When making a ring around the foot, it is important that the length of the shock absorber handles is the same, and the load on the right and left sides is even.

3. When you press the rubber with your foot, make sure that the shock absorber is in its center. “This is the safest position, because sometimes the weight is involuntarily transferred to the heel or toes,” says Ekaterina Soboleva. “Fixing the expander under the fingers or the heel may not be so convenient and even painful, raising the foot in the center dampens the thickness of the shock absorber and fixes the rubber more securely.”

4. Don't exercise barefoot. “It is necessary to perform exercises with a shock absorber in shoes,” explains Ekaterina Soboleva. - By winding the rubber directly on the foot, even if it is in a sock, you will create unnecessary stress for it - this is practically a guarantee that the foot will be reduced. In addition, in sneakers you can be sure that the expander will not come off.

5. It is better to have several expanders. At least for the legs and arms. They are divided according to the degree of resistance: weak, medium, strong and ultra-strong. Weak resistance is suitable for children, adolescents, pregnant women, people of age, medium is the best option for aerobic regime workouts, a strong help to perform leg exercises for women and basic exercises men.

In a week we will show exercises with an expander for advanced. Stay tuned!

Spectacular pumping of the body - Health Portal